| Imagine yourself cruising down a groomed run | | | | - Preventing injuries such as muscle strains and |
| carving elegant turns with your new shaped skis. | | | | pulls |
| In the distance you see two symbols, a blue | | | | In addition, ski-specific exercising requires you to |
| square for a left turn and a black diamond for a | | | | have a good command of ski stretches before |
| right turn. Without hesitation you steer to the | | | | you start doing the exercises. The reason for this |
| right. The pitch becomes steeper, the snow is | | | | is that some of the exercises will simulate actual |
| un-groomed, and there are trees, lots of trees. | | | | expert level ski movements so you need to have |
| You stop momentarily, pick a line, push off, and | | | | your muscles relaxed, loose, and flexible, just as if |
| tighten your turns as you begin the descent. | | | | you were beginning a day on the slopes. |
| Getting in Shape | | | | Stretching before Skiing |
| Many skiers would have taken the left fork with | | | | Stretching can be done any time you feel like it. |
| the gentle groomed slope. Some skiers reach a | | | | However, in the context of downhill skiing and the |
| plateau in their ability and find it difficult to | | | | training course, I recommend you do ski |
| advance to the next level. This doesn't have to | | | | stretches: |
| be. The keys to unlocking your true potential lie in | | | | - At home, before you start the ski-specific |
| your mind and body. When you are mentally | | | | exercises |
| prepared and physically fit, the goal of becoming | | | | - At the chalet, motel, or inn where you are |
| an expert skier can be realized. | | | | staying, just before leaving for the ski hill |
| Developing a Fitness Routine | | | | - At the ski resort, before your first run of the |
| Expert level skiing is more demanding on the | | | | day, with your boots on and skis off |
| knees, thighs, hips, abdomen, and back so | | | | Stretching after Skiing |
| preseason preparation is the norm. In short, you | | | | Strenuous activities like downhill skiing, especially at |
| need the correct ski fitness routine to handle the | | | | the expert level, promote tightness and inflexibility |
| rigors of expert skiing. | | | | in the muscle groups. Therefore, stretching before |
| Your ski fitness routine should include: | | | | and after any physical activity will keep you |
| - Ski stretches to improve your flexibility and | | | | flexible and help prevent common injuries. |
| mobility | | | | I know it's difficult to stretch after a long day of |
| - Ski exercises to build your leg and core strength | | | | skiing. I have trouble doing this myself. On the last |
| and endurance | | | | run when someone shouts out, "It's Miller time", |
| - Jumping exercises to enhance your explosive | | | | your mind is more focused on that tall, cool one |
| power and side-to-side quickness | | | | then on doing any more physical exertion. Besides, |
| Stretching for Ski Fitness | | | | you've worked hard all day and deserve a break. |
| Let's start off with ski-specific stretching and | | | | I agree! |
| leave the exercises and cardiovascular for | | | | As a compromise, I would recommend that you |
| another article. Lesson #2 of Skills of the Expert | | | | do standing, ski stretches at the base of the hill |
| Skier contains ten ski stretches that you can do | | | | after your last run, with your skis off. You can |
| at home or on the road. Stretching keeps your | | | | get way with just these stretches after skiing on |
| muscles flexible, prepares you for movement, and | | | | smaller hills with less demanding terrain, and |
| helps you to bridge the gap from inactivity to | | | | especially if you are not going to be skiing the |
| vigorous activity without undue strain. | | | | next day. |
| When you stretch and exercise often, you will | | | | However, if you are skiing in the mountains for |
| learn to enjoy movement. You will be preparing | | | | six or seven days in a row, I strongly suggest |
| yourself for the rigors of skiing in the expert | | | | that you do a complete set of ski stretches |
| zones where the ability to move quickly and easily | | | | when you get back to the place where you're |
| is of prime importance. | | | | staying. After stretching, hit the hot tub. After the |
| First, we'll get into the why and when you need | | | | hot tub, go for a one to two mile walk. Don't use |
| to stretch, before moving on to the basics of | | | | the elevator, take the stairs. The idea is to keep |
| good stretching. | | | | moving so your muscles won't become tight and |
| Why do ski stretches? | | | | stiffen up on you. |
| Stretching on a regular basis will make your skiing | | | | Trust me, I've seen a lot of people disappear on |
| a lot easier by: | | | | week skiing trips simply because their muscles |
| - Reducing muscle tension | | | | became stiff and sore, or worse, they got injured |
| - Relaxing your body prior to skiing | | | | from pulled or torn muscles. Skiing at an expert |
| - Signaling your muscles that they are about to | | | | level requires you to be agile at all times with the |
| be used | | | | freedom to move quickly and easily without any |
| - Increasing your range of motion during skiing | | | | pain or stiffness. Stretching is an essential that |
| - Improving the ease and freedom of movement | | | | you need to learn and put to practice on a regular |
| - Enhancing the quickness of your ski turns | | | | basis. |